Training October 7th, 2017

Swimming pool, 5km (1h 30′)

600 fs

300 fs (fins)

300 fs (pull)

300 fs (50 progression/50 easy)

400 fs (fast and timed, in 4’30”)

600 fs (broken into 200 easy/200 drills/200 pull)

400 fs (fast and timed, fins, in 4’15”)

600 fs (broken into 200 easy/200 drills/200 pull)

400 fs (fast and timed, paddles, in 4’15”)

100 easy

10 × 50 kick @1’10” (fins)

400 (25 fly/75 fs)

100 easy

Notes: I wanted to do some 400s flat out today, it’s an idea I had since yesterday. Therefore more quality than quantity. I also wanted to to some with fins and paddles to train the 3/4 catch up for the open water. The good news is that I was super fast (for my standard at least), as I have never been before in training. The first 400s is one second short of the state record for my age group. But…I was wearing and “illegal” suit for pool: I tried to swim with my new Jaked full body suit, to try it out before the first open water event in two weeks. It works, and it works really well.

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Training October 6th, 2017

Swimming pool, 3.6 km (1h 10′)

900 fs (every 3rd lap one harm)

8 × 100 fs @1’40” (progression add 25m fast every 100)

14 × 50 @1′ (fins, fast)

4 × 150 @2’15” (paddles, threshold)

10 × 50 @1′ (25 fly/25 fs)

100 easy

Notes: I was quite busy today at work and I had to keep my session short. It was nothing too much hard, but the short set with fins had me puffing a bit.

Training October 5th, 2017

Swimming pool, 5 km (1h 15′)

500 fs @7’30” +

16 × 100 fs (4 @1’20″/4 @1’40″/4 @1’25″/4 @1’35”) +

12 × 100 fs (3 @1’20″/3 @1’40″/3 @1’25″/3 @1’35”) +

8 × 100 fs (2 @1’20″/2 @1’30″/2 @1’25″/2 @1’35”) +

4 × 100 fs @1’20″/1’40″/1’25″/1’35” +

500 easy (25 back/75 fs)

Notes: nice and easy workout this morning with my informal squad. I just felt a bit a contraction on my back, I hope this issue is going to be solved by tomorrow.

Training October 4th, 2017

Swimming pool, 5 km (1h 30′)

1000 fs (every 4th lap catch up)

2 × (100 + 200 + 300 + 400) @1’30” cycle (1st set in 1’15” pace, 2nd set paddles in 1’12” pace)

200 kick easy

16 × 25 fly @40″

24 × 50 fs (4 @45″/6 @50″/4 @45″/6 @50″/4 @45″)

200 easy (pull)

Notes: I didn’t feel particulary bad, tired or breathless, but I would have liked swimming the main set slightly faster. The positive side is that I was regular, holding the same pace through all th3 distances.

Training October 3rd, 2017

Swimming pool, 5 km (1h 15′)

500 fs

200 fs (drills)

300 fs (pull)

200 fs (25 fast/25 easy)

4 × 200 fs @2’45” (in 2’28″~2’29”) + 1′ rest

4 × 200 fs @2’40” (in 2’28″~2’30”)

100 easy

4 × 200 fs @2’35” (fins, in 2’24”) + 1′ rest

4 × 200 fs @2’35” (paddles, in 2’24”)

100 easy

400 (25 fly/75 fs easy)

Notes: I decided to do something not too demanding this morning, and this set seemed to be a fairly good option. Not too hard compared the past weeks since I have been swimming yes and no during the last 10 days, but not too relaxing either. The first 200 of all the 4 sets was 3″ faster, but then I hold the pace.

Training October 2nd, 2017

Swimming pool, 3.9 km (1h 10′)

600 fs

400 im (drills)

6 × 50 kick @1’15”

3 × (4 × 200 fs @3’30”) (1st negative split, 2nd build up, 3rd fast and broken into 100 + 10″ rest + 50 + 5″ rest + 50, 4th easy; 3rd set with paddles)

4 × 50 @1′ (alternate fly/fs)

Notes: so glad to be back in the water after three days. I felt like I was not catching water at the beginning, but then I started feeling better. The main set was ok, I didn’t feel bad, however there was plenty of rest between each 200s.

Training September 28th, 2017

Swimming pool, 5 km (1h 10′)

1000 fs @15′ +

800 fs @11′ +

6 × 300 @4’10” +

7 × 200 @2’50”

Notes: today I am in Sydney and I swam at the Ian Thorpe Aquatic Centre…I simply couldn’t miss to go there. Apart from this, I was totally crap today. I slept only a few hours on the plane and going straight to the pool this morning after landing and checking in at the hotel maybe wasn’t a smart. It was simply hard making the time and I couldn’t hold any decent pace.